Raising the arms above the head often becomes a point of concern for pregnant individuals, driven by long-standing folklore. Movements like reaching for a high shelf or performing an overhead stretch are safe for the fetus in the vast majority of healthy pregnancies. Lifting your arms overhead poses no threat to the baby’s well-being, and medical evidence does not support this historical belief linking the action to fetal complications.
The Truth About Umbilical Cord Safety
The concern about raising arms originates from a widespread myth that the action can cause the umbilical cord to wrap around the baby’s neck. This idea lacks physiological basis. The mother’s arm movement is entirely separate from the uterine environment, and there is no mechanical connection between her limbs and the cord’s positioning. The umbilical cord floats freely within the amniotic fluid, allowing the fetus a wide range of motion.
Cord entanglement, medically known as a nuchal cord, happens due to the baby’s independent movement within the fluid-filled space, not the mother’s posture or actions. Babies are highly active, constantly tumbling and turning inside the uterus, which causes the cord to occasionally loop around a body part. A nuchal cord is a common occurrence, with approximately four out of every ten babies being born with the cord wrapped around their neck.
In most cases, this wrapping is loose and rarely poses a problem, even during labor. The cord is protected by Wharton’s jelly, a firm, gelatinous substance that helps prevent compression of the blood vessels. The position of the maternal arms has no influence on the baby’s activity level or the likelihood of the cord becoming tangled. Expectant mothers can confidently move their arms overhead without fear of causing harm.
Physical Reasons for Discomfort in Later Pregnancy
While the movement is safe for the baby, pregnant individuals may find lifting their arms increasingly uncomfortable as the pregnancy advances. This is due to significant physiological and biomechanical changes in the maternal body. The hormone relaxin, produced to soften pelvic ligaments for childbirth, affects connective tissues throughout the body, including the shoulder joints. This increased joint laxity can make overhead movements feel less stable or painful.
The growing uterus and increased maternal weight cause the body’s center of gravity to shift forward. To compensate, pregnant individuals often adopt a posture with an increased inward curve of the lower back, known as increased lordosis. This postural change can lead to muscle strain and tension in the upper back, shoulders, and neck.
When the arms are raised overhead, the altered spinal alignment and added strain from breast weight can compress nerves or pinch muscles. These muscles are already tight from supporting the new weight distribution. Furthermore, the forward-rounded shoulder posture that develops from increased breast weight can exacerbate discomfort when the arms are extended upward.
Safe Upper Body Movement and Stretching
Maintaining movement and flexibility in the upper body is beneficial, and overhead stretching can help relieve tension caused by postural changes. Focus on gentle, controlled movements rather than fast or jerky motions, which could strain the looser joints. When stretching, avoid pushing past the point of mild tension, as the relaxin hormone makes it easier to overstretch and potentially injure a joint or ligament.
A safe approach involves incorporating stretches like a seated side stretch, where one arm is extended overhead while gently bending to the side. Another helpful technique is a modified child’s pose, where the arms are extended forward to stretch the upper back and shoulders while supporting the belly. When reaching overhead, avoid holding heavy objects, especially in the third trimester. The combination of joint laxity and an unstable center of gravity can compromise balance, and any movement causing sharp pain or dizziness should be stopped immediately and reported to a healthcare provider.